Outdoor Exercise

After putting in 9 hours of work today, I needed to get my training in, but going to the gym was not going to cut it. As I sit at my desk, trying to get motivated, the sun and outside 40's were calling my name. I thought to myself, what a great day to get outside. So out I went to chop wood for a hour and a half.

As I started to chop the pile of wood in my backyard, I noticed how my energy level had gone through the roof! I was moving right along. Before I new it, I was in my t-shirt dripping with sweat. By the end I felt like I had a great workout.

Chopping wood is a full body exercise. If you really break the motion down, you will be working your hamstrings, quads, shoulders, back, core, forearms and many other muscles. You can also work on your cardiovascular if you keep up a good pace.

So many of use during this time of year have a hard time being consistent with our workouts. This is the time to think outside the box and do something outdoors. Even as the weather gets nicer we can still be creative with our workouts and do not have to do the traditional and sometimes boring routine.

So get off your butts and go outside for your workouts! See my Y-Tube video of chopping wood.

Why Buy Organic!

How do we truly know what we are eating?

With the farming industry more worried about how much and how big their bumper crops are, they do not care how the methods they achieve this by affect the foods that we eat. Next time you go to buy or eat that piece of fruit or veggie, think about how many chemical were used to grow that food.

I hear it all the time, I washed the food. What about the chemicals the food absorbed? Are you truly getting the food cleaned?

The best way to make sure you are eating clean food, buy organic. It costs a little more, but the food tastes better and you know that it is clean.

Go to this link (http://shine.yahoo.com/channel/food/10-dirty-fruits-and-veggies-2451593/) to find out the 10 dirtiest fruits and veggies!

Ronald Lelko

Indo Board Training

We can all remember growing up running around the neighborhood playing football, basketball, baseball, block chase or many other activities related to being active. As we get older, we move away from being active due to time restraints, job, and what ever excuse we can come up with. But what about those people that workout all of the time? Are they doing what is best for them and their body.

We see it all the time gyms filled with people on the cardiovascular equipment and weight based machines. My question to them would be, outside the gym when do you try to lift or move something by first sitting or lying on a stable surface? NEVER! We are always moving and lifting in an unstable environment. Why then do we train in an stable environment? If you want to improve your strength, power, range of motion, flexibility, agility and core, you need to stop using machines!

A great tool, that is fun to play with at any age, is Indo Board Training. The Indo Board forces you to use your body the way it was intended, as one well functioning unit. Just by using the board 3 times a week for 10 minutes you will see improvements in all aspects of fitness. Give it a try, it is harder than you think. Make sure to heed the warning on the board.

Standing

Squating up and Down

Squat and Hold

DMC Introduction

About a year ago John Davies (Founder of Renegade Training) developed a cutting edge training system called DMC. The DMC training program, whether you are an athlete or fitness enthusiast, will help increase range of motion, flexibility, strength, power, core, and stability. Who would not want all of that out of a program?

The only problem that I came across was that the program was too hard for many of my clients and athletes, due to the lack of core strength and muscular tightness in the anterior part of the body, so I had to find a way to lay down a foundation. Once the foundation has established I could then start my clients on phase one of the DMC program.

Here are pictures of the static holds and modifications. Each static hold should be held for 30 seconds and done 3 to 4 times a week. Once you are able to hold for 30 seconds increase time to 45 and then 60 seconds. Once you are able to complete you are ready for DMC phase 1.

Workout:

Bridge

Table

Plank

Side Plank

Horse

Superman

Bridge:

Table:

Modification 1

Plank:

Modification 1:

Side Planks:

Modification 1

Modification 2

Horse:

Superman:

Modification 1

Hartford Half - Week #1 Training Beginners

6/22 - 6/28

Week #1

Workout #1

• Tunrover Drill - 5 min easy warm-up in HR zone A
  
• Then 5 sets of 2 min. easy job in low B zone and 1 min. of 85+ turnover.
  
• 5 min easy cool down.
  

Workout #2

• 30 min. steady run. After first 5 min. in Zone A, keep HR in zone B for entire run.

Workout #3

• Cross training - 30 min. aerobic activity - anything but running.
  

Workout #4

• Long Run - 45 min. in mid to high zone B. Don't let HR get higher than Zone C on hills.

Advanced Workouts

Week #1 

Workout #1

• Tunrover Drill - 5 min easy warm-up in HR zone A
  
• Then 10 sets of 2 min. easy job in low B zone and 1 min. of 85+ turnover.
• 5 min easy cool down.

Workout #2

• 45 min. steady run. After first 5 min. in Zone A, keep HR in zone B for entire run.

Workout #3

• Cross training - 30 min. aerobic activity - anything but running.
  

Workout #4

• Long Run - 60 min. in mid to high zone B. Don't let HR get higher than Zone C on hills.

5/24/09 Workout

Did not want to workout today. Worked out in the yard all day

yesterday sucked the life out of me, but it must get done. 

• Dynamic Range of Motion
• Rope Work
• Squats Back
• Power Snatch (Hang)
• Pull Ups
• Clean Hang Pulls
• Bent Over Rows
• Side Lunges
• Straight Leg Dead Lifts
• Crows Twist
• Dum Curls
• Core
• Stretch

Although I did not want to workout, I feel great and am very glad

that I pushed myself too. Some people think that it is easy for

trainers to stay in shape, but even for us we have to push ourselves

to do the workouts.

I wish everyone a great Holiday weekend.

Ronald Lelko

Owner of Center of Balance

ronaldlelkopt@att.net

860-316-8723

Hartford 1/2 - Training

Well, let the games begin.  The Center of Balance is having sign ups for the Hartford 1/2 in October.  Mike Mariano (Ironman Athlete - Owner of Center of Balance) is putting together a training program for all of the people that sign up ($200 value). Thanks Mike!!! All of the owners of the Center of Balance (Mike, Bob, myself, and Derek) will be training and running along with you.  If you have already signed up, the program will start the first of June. You can sign up at the front desk or just contact one of use and we will sign you up.

I have started early because there are a couple of my clients that have signed up and I want to kick their butts.  I will be posting the workout for the week, along with the workout that I will be doing.  I hate to run, so I will be modifying Mike's workout to fit my needs and interest. Sorry Mike. Check out the blog every day or week to see the training schedule.  Here is what I did today.  Have fun and listen too your body.

5/23/09 

• Range of Motion
  
• 30 minute run
• 15 minute stretch
• 45 minute stretch @ night

Ronald Lelko

Owner Center of Balance

ronaldlelkopt@att.net

860-316-8723